Monday, December 28th

“What is something”

“Awesome crossfit home gyms”

“Performance”
A) 5 sets of:
Back squat x 5, 4, 3, 2, 1 reps
Rest 2 minutes

5 sets of:
B1) Push press x 3 reps (build over the sets to a 3 rep max)
Rest 90 seconds
B2) Strict Pullup x 8 reps
Rest 90 seconds

C) For time
50 Shoulder to overhead – 70% of heaviest B1
*Every minute on the minute perform 3 Burpees

“Competition”
A) Exactly 12 minutes to build to a 2 rep max Snatch

B) 3 sets of:
Halting Snatch Deadlift + Snatch High Pull x 2.2 Rest 10 seconds between DL and High Pull
Rest 2 minutes
(pause 2 seconds at each position: 2″ off floor, knee cap, mid thigh)

C) 12 minutes to build to a 3 rep max Front Squat

D) For Time:
1-10 Unbroken Chest To Bar Pullups (10 minute time cap)

E) For Time:
1-10 Unbroken HSPU (10 minute time cap)

“Optional Conditioning”
At least 3 hours before the primary work”
10-12 sets at a moderate pace
Row 500 metes
Rest 2 minutes

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Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531